THERE are about 600 muscles in the human body, each with a specific function like pumping blood, keeping the body warm and helping you lift heavy groceries.
At around 30, our body begins to gradually lose muscle mass in a process called sarcopenia.
As even the most vigilant among us often let exercise routines and good diets fall by the wayside as other priorities take precedence, it's easy to chalk up our fatigue, dwindling strength and decreased activity levels simply to age.
But muscle loss happens gradually, often going unnoticed until a major hiccup happens in our health — such as hospitalisation or sickness.
But losing muscle mass and strength as you age is not inevitable.
Maintaining our muscle health is one of the most important things we can do and doing so doesn't mean hours in the gym.
It's much easier than most people realise, says Abbott Malaysia medical director (nutrition) Dr Nina Mazera Mohd Said.
She advises people to first start analysing how they consume protein. It is recommended that adults consume around 30g of protein at each meal.
"Since muscle strength and muscle function are correlated, not getting enough protein in our diets can cause our body to tire faster and demotivates people from leading a healthy life," explains Dr Nina.
It is also important to realise that not all protein is created equal.
Eating more protein-rich foods doesn't necessarily mean you are getting good protein in the right amount for your body.
Moreover, older adults need to consume more protein-rich foods than younger adults due to the ageing process and spread these intakes across their meals to maximise the benefits of protein.
DON'T NEGLECT OTHER FACTORS
In addition to protein, good nutrition is the real key to healthy ageing. To ensure that there are enough nutrients to meet our bodies' needs, we need to consume a balanced and varied diet with nutrient-rich foods.
Adequate intake of vitamin D and calcium, for example, is extremely important to help reduce the risk of fractures in adults.
So when you take a morning walk next time, don't be afraid to bask in a little bit of sunshine.
While filling our body with good nutrients, exercise is equally essential to building and maintaining muscle and strength as we age.
An ideal exercise plan includes aerobic workouts, going on walks and resistance or strength training.
Staying physically active daily by walking or carrying grocery bags is also beneficial.
The more active you are, the more reason to increase your protein intake that builds and repairs your muscles.
Ultimately, making the moves early can be the best way to have really good health down the road.
"Even if you think you may not need it now, you are going to need it at some point. Aim to be in your best possible shape and health as early as now, and don't wait to start the right diet and exercise only when your body starts giving warning signs," says Dr Nina.
Rich Sources of Protein
Eggs - contain large amounts of amino acid leucine, important for muscle gain.
Salmon - has Omega 3 fatty acids which are important for muscle health.
Chicken breast - an 85-gram serving contains 26 grams of high-quality protein.
Tuna - large amounts of Omega 3 fatty acids and 20 grams of protein per 85-gram serving.
Soybeans - 14 grams of protein in half a cup of cooked soybeans.
Source: "26 Foods That Help You Build Lean Muscle" - www.healthline.com
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